Fit 240: Nutrition & Training Facts vs Fiction, How to stay motivated by taking control of your time and life!

Nutrition and training fact vs fiction, how to stay motivated by taking control of your time and life!
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NUTRITION

Fact: Overeating regularly can make you gain fat.
Sure, eating more calories than you burn can make you fat. However, this is not a very useful statement when we consider factors that effect how food is used by the body. Things such as insulin sensitivity, the thermogetic effects of foods, and various factors that influence your resting energy expenditure.
Here comes the lie associated with that statement:
Lie: All calories are equal when it comes to weight loss.
All calories are NOT the same! It does matter what you eat regardless of the amount of calories! Why is "calories are all equal" a false statement?
1) Various factors affect the number of calories you burn each day:

Working at a standing desk versus sitting
Doing a HIT weight workout with short rest periods versus a traditional strength workout with long rest periods
Food metabolism: The body uses different amounts of calories to break down protein, fat, and carbohydrates.
The body processes certain types of fat differently. This is why "healthy" fats don't make you fat, but can help you lose fat.

All calories are not equal when it comes to fat loss!

TRAINING

More fact vs fiction:
Fact: Resistance training is great for health and body composition.
Absolutely! There’s no downside to lifting weights! Strong muscles, better insulin health, more mobility, improvements in the health of the heart, lung, and bones.

Lie: Training with lite weights is just as good for building muscle as heavy load training.
No way! Recent research shows that in untrained people, lifting light weights to failure will build the same amount of muscle as heavy weights. BUT, after 6 months, the trainees need to increase the weights to continue making progress. Best results come from a well planned, progressive program, that increases resistance to gain strength and benefits!

MOTIVATION
A few tips to take control of your time and life!
Many of us have developed negative thinking patterns because we become frustrated by our challenges and experience frequent feelings of being overwhelmed. This negative outlook then makes it even harder for us to manage those challenges and move forward. Practicing positive thinking allows you to focus on your strengths and accomplishments, which increases happiness and motivation. This, in turn, allows you to spend more time making progress, and less time feeling down and stuck.

The following tips provide practical suggestions that you can use to help you shift into more positive thinking patterns:

Look for the Proof Instead of Making Assumptions

A fear of not being liked or accepted sometimes leads us to assume that we know what others are thinking, but our fears are usually not reality. If you have a fear that a friend or family member's bad mood is due to something you did, or that your co-workers are secretly gossiping about you when you turn your back, speak up and ask them. Don't waste time worrying that you did something wrong unless you have proof that there is something to worry about.

Refrain from Using Absolutes

Have you ever told a partner "You're ALWAYS late!" or complained to a friend "You NEVER call me!"? Thinking and speaking in absolutes like 'always' and 'never' makes the situation seem worse than it is, and programs your brain into believing that certain people are incapable of delivering.

Detach From Negative Thoughts

Your thoughts can't hold any power over you if you don't judge them. If you notice yourself having a negative thought, detach from it, think about it, but don't follow it!
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